STRENGTH: (14 Minutes) Even Minute: 2 DL @85% Odd Minute: 7 T2B MetCon: 7RFT 27 DU/81 SU 7 HPC (115/75)Read More

STRENGTH: (18 minutes) Establish 3RM Push Press MetCon: For Time 75 WB (20/14) 50 Pull Ups 25 Ring DipsRead More

STRENGTH: (30 minutes) OHS 4-3-2 Front Squat 4-3-2 Back Squat 4-3-2 MetCon: 7 min AMRAP Burpee Box Jump Over (24/20)Read More

MetCon: Hero WOD “Hall” 5 rounds 3 cleans (225/155) 200 m sprint 20 KB snatch (53/35) Rest 2 minutes * spend remainder of time working on a skill: t2b, k2E, Kipping, HSPU (5 x 10)Read More

Partner MetCon: For Total Reps 5 min Partner WB (20/14) Rest 1 minute 5 Min Burpee over partner Rest 1 Minute 5 min Partner medball sit ups (20/14) Rest 1 minute 5 min KB SDHP (53/35)Read More

STRENGTH: (16 minutes) even minute: 5 strict pull ups odd minute: 5 strict ring dips * scale as needed MetCon: 4 RFT 24 DU/72 SU 12 DL (185/135) 3 wall walksRead More

STRENGTH: (20 minutes) Snatch Conplex 1 snatch + 1 snatch balance 1-1-1-1-1-1 (70 %) MetCon: For Time 15-9-6-9-15 Thrusters (95/65) K2eRead More

STRENGTH: 15 minutes to establish 2RM Push Jerk MetCon: 18 Minutes Even Minute: 18 Box Jumps (24/20) Odd Minute: 9 Burpees (Scale to 16/8; 14/7 as needed but attempt to hold same rep scheme for all 18 minutes). Please stretch well and only rebound if you are proficient with this movement 🙂Read More

MetCon: 24 Min AMRAP 400 m run 30 WB (20/14) 20 Pull UpsRead More

STRENGTH: Front Squat (15 minutes) 3×10 @ 60 % MetCon: 5RFT 9 HPC (115/75) 6 STO (115/75) 1 OH waiters walk (45/25) *waiters walk to be performed with two hands on bumper locked out overhead. Walk to stop sign and back at end of drive way.Read More